I just posted mine in the BB club, so I'll just repost it again here. I tweaked the description a bit, so if you've read it already, give it another read.
Morning drink: Essential AmiNO (2 scoops) = 100g caffeine to get my ass in gear + 5g beta alanine, 0 calories
Pre-Workout stim: 1 heaping scoop White Flood = 200-300g caffeine? + I add 10g BCAA
Intra-Workout: 3 scoops Xtend = 10g BCAA + I add 5g Leucine
WORKOUT PLAN
3 days a week, total body training, fasted.
Just finished a 12 week cycle of Chad Waterbury's "get lean" program from his book. This combined a heavy, medium, and light day each week, total body, and 10-15 mins of HIIT. It was OK but by the end felt a bit too 'light' for my goal of body recomp (rather than cutting)
So I have switched it up to LeanGains reverse pyramid training. You can read about it here, but basically it goes like this:
First set = maximum effort at whatever rep range you're aiming for
2nd set = 10% less weight, 1-2 extra reps
3rd set = 10% less weight, 1-2 extra reps
I find that it is good to have a lot of VARIABLES when lifting, and this hits the right spot for me. A good combination of heavy lifting with a lot of volume. I am still using Waterbury's method of building a routine (IE have a upper body push, an upper body pull, and a leg exercise in every workout, 3x a week)
Also, I focus on lifting FAST for every rep I do (except super heavy 2-3RM). This allows me to get more WORK done (work = force x distance) and basically makes your workout more of a WORKout for your body. IE your brain has to get in on it, recruiting the whole system to get the weight up.
So my weekly routine goes like this right now:
Day 1:
Deadlifts
Military Press
Chinups
Day 2
Squats
Dips
High Pull
Good Mornings
Day 3
Lunges
DB Press
Cable Row
Leg Extensions
Sometimes I feel like mixing things up, which I can do on this plan since as long as I am doing a heavy push, pull, and legs, I am covered. But for the most part, I stick to the same movement for 4 weeks then change everything up.
To give an idea of reps, it depends on the weight being used. For squats and deads, I am lifting as heavy as possible, testing my 1RM max and going from there. So total reps after 3 sets of deadlifts is usually 5-6 reps at full effort. Similar to what Rippetoe suggests (he suggests doing only 1 set at full effort)
For something like cable press, I am starting out at a weight I can do 6-7 reps with. So after 4 sets, I end up doing a total of about 30-36 reps.
For chinups I am starting with 5-6 reps, and end up doing 26 reps or so.
This is
the key point of my methodology: If you take the typical body builder routines (5x5, 3 sets of 10, etc) you can see that my total reps are right in line with those more structured plans. However since I am increasing my load at every single workout, instead of arbitrarily limiting myself to something I can do 5 identical sets of, I believe it's a much better workout overall.
I posted a picture in the BB club, and to be honest I got the most results in the last 2-3 weeks of my 12 weeks of progress. And the picture was taken AFTER christmas, so included a lot of cookies and chocolate
